If you’re like me, you are always on the lookout for ways to mix up your workout routine. Considering the current #stayhome circumstances, things can get old and boring real quick.
Here are 3 different formats for workouts that can be done in your home. These workouts are meant to serve as a template – feel free to sub your own moves and ideas using the format to create new, fresh workouts to keep you healthy, strong, and sane!
Rules before we start:
- No equipment is needed, but if you’ve got dumbbells, a kettlebell, etc., toss those in to amp it up.
- Work at your own pace. You should push yourself to where you need to rest, then do so. Listen to your body.
- Intensity always trumps time. Quality > quantity.
Workout #1
Warm-up with 3-5 minutes of light cardio and some dynamic stretches.
Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.
AMRAP #1 (Lower body)
Complete as many rounds as possible in 8 minutes of the following:
- Walking Lunges – 10 each leg (20 total)
- Plyo Lunges – 10 each leg (20 total)
- Squat Jumps – 20 reps
- Burpees – 20 reps
AMRAP #2 (Upper body)
Complete as many rounds as possible in 8 minutes of the following:
- Close Grip Push-ups – 10 reps (knees or toes)
- Tricep Dips – 20 reps (use chair, step, etc.)
- Bicycle Crunches – 20 reps
- Burpees – 20 reps
Finish with as many push-ups as you can do in 2 minutes.
Workout #2
Warm-up with 3-5 minutes of light cardio and some dynamic stretches.
Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.
Tabata: 20 seconds of high intensity, 10 seconds of rest
Exercise | Work Hard | Rest | # of Rounds |
Mountain Climbers | 20 sec | 10 sec | 6 |
Push-ups | 20 sec | 10 sec | 6 |
High Knees | 20 sec | 10 sec | 6 |
Tricep Dips | 20 sec | 10 sec | 6 |
Burpees | 20 sec | 10 sec | 6 |
Squat Jumps | 20 sec | 10 sec | 6 |
Russian Twists | 20 sec | 10 sec | 6 |
Plank | 20 sec | 10 sec | 6 |
Workout #3
Warm-up with 3-5 minutes of light cardio and some dynamic stretches.
Start with 5 minutes of intense cardio: Choose from high knees, mountain climbers, running/sprinting, jump roping, etc.
Complete the following for time:
80 Jumping Jacks
70 Crunches
60 Mountain Climbers
50 Squat Jumps
40 Tricep Dips
30 Squats
20 Burpees
10 Push-ups
Finish with a wall-sit for as long as possible. Try and beat your record next time!
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